Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: Reminder: Wednesdays are dedicated to Olympic Lifting. This is a great opportunity to work on the lifts and get help on them if you need it. On the flip side of the coin, if you want nothing to do with the lifts this will be a perfect day to...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: Push-press 3×8 @ 65%-70% Conditioning: “Nicole” AMRAP 20min 400m Run Max Rep Pull-up Scored as rounds and total reps of pull-ups If we get rain in the afternoon we will split the class and row instead (500m).Read More
Warm-up: Coaches Choice, 5min Mobility: Couch Stretch and Olympic Wall Squat Strength: High Bar Back Squat, 3×8 @ 65%-70% Warm-up as needed, weight should be a slight increase from 8.26.13 Conditioning: Working in groups of 2 5 Rounds 1:00min Max Rep Wall Ball 1:00min Max Rep Burpee Box Jump, 20″ 2:00min Rest Notes: ...Read More
Today will be the kick-off of our Bootcamp program. Bootcamp will start at 8am and last roughly 50-60min. Be prepared to bring it! Remember, the 9am class (which is posted below) will be strength training only. So if you are looking for a beat down challenging workout, come to Bootcamp. And no, you CAN NOT...Read More
Bootcamp will be starting this Saturday at 8am. Some of you have been asking some questions. 1) If you are a member of CFLW or CFG, Bootcamp is included with your membership. 2) There is no need to sign-up, show up like you would for any other class. 3) You will be...Read More
Warm-up/Mobility: Coaches Choice 10min Olympic Lifting: Reminder: Wednesdays are dedicated to Olympic Lifting. This is a great opportunity to work on the lifts and get help on them if you need it. On the flip side of the coin, if you want nothing to do with the lifts this will be a perfect day to...Read More
New Classes & Start Dates…. New 7:30pm CrossFit Class on Tuesday (Starting 9/3/13) New 9:00am CrossFit Class Monday-Friday (Starting 9/3/13) New 7:30pm Sunday Ski Class (Starting 9/15/13) Boot Camp Class 8am Tuesday, Thursday, Saturday (Starting 9/7/13) Warm-up: 50 Mt. Climbers, 1=1 25 Power Jumps 10 Ring Rows, single ring Mobility: Pass Throughs/Wrist Strength: 1) Shoulder Press, 3×8 @...Read More
Reminder: Today we will be doing the Hero WOD “Loredo”. We will be offering one class only and running one big heat at 9am. Please arrive early and prepared! Warm-up/Mobility: Athletes Choice, 10min Workout: “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges, 1=1 400m run Read More
